Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.
Bodybuilding Basics Part 2: ExercisesBodybuilding is a sport of building muscle. Diet and weight lifting exercises arethe ...
sitting higher than the hips. This is a great exercise for the upper chest andanterior deltoids.Legs1. SquatsSquats are th...
pull ups are also commonly known as chin-ups. Widening the grip will work thelats harder, and narrowing it will exercise t...
A variation of the standard bench press, the close grip form is done with thehands about shoulder width apart. This shifts...
Upcoming SlideShare
Loading in …5
×

Bodybuilding Basics Part 2: Exercises

1,112 views

Published on

Bodybuilding is a sport of building muscle. Diet and weight lifting exercises are the two main factors to focus on.

Anyone who is serious about building muscle should have a basic understanding of the different exercises. Using the proper techniques and knowing how each exercise works the muscles will get you stated down the right path.

Published in: Health & Medicine, Technology
  • Be the first to comment

  • Be the first to like this

Bodybuilding Basics Part 2: Exercises

  1. 1. Bodybuilding Basics Part 2: ExercisesBodybuilding is a sport of building muscle. Diet and weight lifting exercises arethe two main factors to focus on. Anyone who is serious about building muscle should have a basic understanding of the different exercises. Using the proper techniques and knowing how each exercise works the muscles will get you stated down the right path. The following is a list of specific exercises, each one withdescriptions of how its performed and what muscles it works on.Chest1. Flat Bench PressThe bench press is a very basic and very popular exercise. Its a compoundexercise that works the deltoids, triceps, and upper back muscles in addition tothe muscles in the chest. The bench press is performed laying down flat on abench and facing upward. The weights are pushed straight up and away fromthe chest, then lowered back down to the chest to complete one repetition.Lifting with a wider grip on the bar involves a using more of the chest muscles.2. DipsThis exercise focuses mainly on the triceps and lower chest muscles, and involvesmore muscles working together than the bench press. For this reason, manypeople are able to handle more weight when doing dips. Although forms canvary greatly, the way to do the basic dip is to suspend the body in between twosets of parallel bars. The body should be vertical and the knees bent to 90degrees or more. From there, slowly lower the body as far as you cancomfortably go, then push back up until the arms are straight again.Changing the bodys angle and angle of the bars can work different musclesmore intensely. Weight belts can also be worn to add more resistance if desired.3. Incline Bench PressThis is very similar to the flat bench press, the difference being that the bench isset at an inclined angle instead of lying flat. In other words, the shoulders are
  2. 2. sitting higher than the hips. This is a great exercise for the upper chest andanterior deltoids.Legs1. SquatsSquats are the most common weight lifting exercise for the legs. Squats give theglutes the most intense workout, and also include the hamstrings, the lower backand the calves. Theyre performed by setting the across the upper back, rightbelow the neck. The hands grab and stabilize the bar from below. Therepetitions go from a standing position, down to squatting position, and back up.2. DeadliftsA dead lift is a lift that starts with the weights resting on the floor. The weightsshould be gripped either with both hands facing down, or with one up and onedown, alternating with each repetition. This is a compound exercise that works alarge number of different muscles, including the quads, biceps, glutes, lats, lowerback, trapezius, hamstrings and calves.3. Leg PressTo do the leg press, one needs to use a specific weight machine. The trainer isseated with the legs pulled up and inward. The machine provides resistance asthe leg are straightened and push forward before returning to their originalposition. This gives a good workout to the glutes, the hamstrings and the calves.BackIts wise to wear weight belts with most exercises that require bending of thelower back. They can help prevent injury by reducing strain and giving extrasupport to the lower back.1. Pull-upsPull-ups are performed by grabbing onto a horizontal bar above the head,bending the knees to keep off the floor, and pulling up with the arms until thechin comes to the top of the bar. Its commonly done with both hands facingeither forward or backward. The first exercises the forearms more, and thesecond works more on the biceps, while both work the upper back. Back-hand
  3. 3. pull ups are also commonly known as chin-ups. Widening the grip will work thelats harder, and narrowing it will exercise the arm muscles more.2. Bent-Over RowsA bent-over row is done with the back bent and leaning forward. It is arepetition where a weight is lifted with the arm starting straight down, holing theweight in an overhand position. The weight is then lifted to chest height andlowered back down. This can be done using one arm at a time, or with bothworking together.Biceps1. CurlsA curl is a simple isolation exercise for the biceps where the weight is held with the hand facing upward. It can be done standing or seated, with one or both arms working. When the weight is lifted, the elbow should be the only joint in motion. The preacher curl is a variation on the standard form, where the elbows rest on an inclined bench placed in front of the trainer.This helps stabilize the movement.The hands face downward in the reverse curl, and hold the dumbbells verticallyin the hammer curl.Sitting on an inclined bench can generate more resistance and make for a moreintense workout.Triceps1. Tricep ExtensionsAlso known as the French curl, this isolation exercise is performed by lowering aweight from above the head. The forearms should remain straight up and downat all times. Like the curls for the biceps, it can be done with the arms workingtogether or independently. Extension lifts can be done standing, seated, or lyingdown. The third variation is referred to as the lying tricep extension.2. Close Grip Bench Press
  4. 4. A variation of the standard bench press, the close grip form is done with thehands about shoulder width apart. This shifts the work from the pectorals to thetriceps. Going any closer than this is not advised, as it can put great strain on thewrists.Shoulders1. Shoulder Press.For the shoulder press, one holds the barbell in the same starting position as asquat, laying it across the top of the back. The trainer then lifts the weights bypushing the bar up with the hands. In the traditional form, one stands with thelegs shoulder width apart, The Military Press is similar, except the standingposition has the legs tight together. Both are great exercises for the deltoids, andthey use the core and legs for stability.

×